Fasted training: yes or no?
Much is said about fasted training, but after all, do you lose weight faster or not? Learn all about this strategy and clear your doubts.
Increasingly gaining more fans, fasted training depends on numerous factors, bringing different results for each type of person. It may even be efficient to accelerate fat burning, which varies according to the intensity of the activity and physical preparation.
Learn more about fasted training below:
Can I train in fasting?
If you are already used to the exercises, the answer is yes! The practice is not indicated for new workouts, the ideal would be to wait for the adaptation of physical conditioning to the new activity.
Maintaining a healthy diet is also very important, so if you don't follow it, look for a nutritionist to start a proper diet. Practicing intense fasting exercises, without the accompaniment of a professional can cause dizziness, headaches, nausea and even fainting.
What are the benefits of fasted training?
If you are ready to start fasted training, some of the main benefits are:
- Weight loss aid;
- Stabilization of cortisol levels;
- Improves blood circulation;
- Expansion of the production of GH hormone (growth hormone) for lean mass gain;
- Reduction of insulin (hormone responsible for fat accumulation), strengthening the body's efficiency in metabolizing ingested food.
What activities are recommended for fasted training?
Walking, running, cycling and swimming (known as endurance) are the most suitable because they use fat as the main source of energy. As for the practice of bodybuilding, it should be done by high-performance athletes and people who are already adapted.
After all, fasted training helps lose weight or not?
Yes, since training on an empty stomach burns body fat. Because we are on an "empty stomach", the body has a smaller reserve of glycogen, spending more fat to make the movements. This burning is called catabolism and can burn up to 20% of body fat.
Remembering that fasted training can cause a significant drop in performance. Our body needs energy to perform any activity, such as carbohydrates, proteins and fats. In some cases when we do not eat food, it begins to metabolize proteins, which we call proteolysis - the burning of lean mass during physical exertion, causing damage such as nutrient deficit, reduction in muscles and vitamins.
As we said earlier, not all people are allowed to practice and therefore, the ideal thing is that you look for a nutrition professional before starting, so that the results are achieved in a healthy and efficient way.
If you are already used to the exercises, the answer is yes! The practice is not indicated for new workouts, the ideal would be to wait for the adaptation of physical conditioning to the new activity.
Maintaining a healthy diet is also very important, so if you don't follow it, look for a nutritionist to start a proper diet. Practicing intense fasting exercises, without the accompaniment of a professional can cause dizziness, headaches, nausea and even fainting.
What are the benefits of fasted training?
If you are ready to start fasted training, some of the main benefits are:
- Weight loss aid;
- Stabilization of cortisol levels;
- Improves blood circulation;
- Expansion of the production of GH hormone (growth hormone) for lean mass gain;
- Reduction of insulin (hormone responsible for fat accumulation), strengthening the body's efficiency in metabolizing ingested food.
What activities are recommended for fasted training?
Walking, running, cycling and swimming (known as endurance) are the most suitable because they use fat as the main source of energy. As for the practice of bodybuilding, it should be done by high-performance athletes and people who are already adapted.
After all, fasted training helps lose weight or not?
Yes, since training on an empty stomach burns body fat. Because we are on an "empty stomach", the body has a smaller reserve of glycogen, spending more fat to make the movements. This burning is called catabolism and can burn up to 20% of body fat.
Remembering that fasted training can cause a significant drop in performance. Our body needs energy to perform any activity, such as carbohydrates, proteins and fats. In some cases when we do not eat food, it begins to metabolize proteins, which we call proteolysis - the burning of lean mass during physical exertion, causing damage such as nutrient deficit, reduction in muscles and vitamins.
As we said earlier, not all people are allowed to practice and therefore, the ideal thing is that you look for a nutrition professional before starting, so that the results are achieved in a healthy and efficient way.
Posted in: 03/07/2023
Last modified: 08/07/2025
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Bruce wrote on 03/08/2023 Answer
Bruce wrote on 03/08/2023 Answerleandro wrote on 03/08/2023 Answer